July 3, 2006
Progress Report - Week 2
This week has been unbearably hot and humid. So, to be honest, I've run less than I've posted because I took brief walking and water breaks which were necessary. I've increased my overall pace this week, though in only a small increment. Did I tell you that this week has been hot? I have been dreaming of being back in Gambia. The 'XT' rating indicates that I cross trained on that day. In this particular case, I ran very hard for those 17 minutes, then exercised the major muscle groups, I did bench press, crunches (involving holding a 5.5 kilogram medicine ball above one's head, arms extended parallel to the floor, then performing an isometric crunch. There's another crunch that I do that is just plain evil, but I'll post about it when I can do more than twenty of them), and squats (the squats I do are low weight and high rep with the goal of exhausting my gluts aerobically.
That's all for this week. Until next time, I'm Mart Stauffer and this is Wild...
Uh, Mendon:)
There is a lot to be said for limbering up before jogging and it involves rotating the upper boddy while keeping the lower body as still as possible. Breath diphragmatically without gulping air and hold it for three long seconds to expand all them lovely little 300,000,000 air sacs you have. It improves both perfusion(gas exchange from the arterial side) and ventilation(from the atmospheric side). Being young allows you to overcome some things. Breathig well gives you an advantage. Good luck practiciing. Being full of hot air gathers increased humidity. It is one reason it feels hard to breath while exercising in very hot weather.
Be careful and don't cover your radiator too much(the head). If you must shade your eyes, use a visor type hat, or a bandana with sunglasses. Drink plenty of water regularly before running to pre-hydrate yourself too.
There, I'm done for a while.